Creatine: Why It Might Be the Missing Link in Your Midlife Health Toolkit
For the longest time, I watched creatine from the sidelines. I feel like I have come to it late, but intentionally.
Not because I didn’t believe the research. It’s one of the most studied supplements in the world. But because the narrative around creatine — and who it’s for — has been so narrow. Think gym bros, protein shakes, muscle bulk.
Not midlife women juggling energy dips, hormone shifts, and the mental load of life.
But here’s the thing: when you dig beneath the surface, creatine becomes less about muscle... and more about energy.
Mitochondrial energy. Brain energy. Hormonal energy.
The kind of energy we crave when sleep is patchy, strength feels like it’s slipping, and focus doesn’t come as easily as it used to.
So yes, I came to it late. But I came to it informed. And if you’re curious about whether creatine might be right for you, this blog is for you.
First, What Is Creatine?
Creatine is a naturally occurring compound made from three amino acids: glycine, arginine, and methionine. Your body can make some on its own (roughly 1–2 grams per day), and you also get it through food — primarily:
Red meat (the most concentrated source)
Fish
Poultry
Around 95% of the creatine in your body is stored in your skeletal muscle, where it helps fuel activity. But what’s less well known — and far more relevant to this conversation — is that the remaining 5% is stored in the brain, heart, and other high-demand organs.
This is where creatine starts to earn a very different reputation outside the exercise paradigms.
Creatine’s Role in Energy Production
Inside your cells, creatine is a precursor for phosphocreatine — essential for generation of ATP, the energy currency in the body. The molecule that powers nearly every cellular function in your body.
Every time you lift something, think through a complex problem, or manage a hormonal shift, your body is calling on ATP. Creatine helps keep that energy supply robust.
That’s why researchers like Dr. William Wallace refer to creatine as "mitochondrial medicine." Because it directly supports the structures that fuel every physiological process — from metabolism and mood to memory and muscle.
And given that declining mitochondrial function underpins many of the symptoms we associate with ageing and chronic disease, creatine offers a compelling opportunity to support long-term vitality.
Why Women (Especially in Midlife) Should Be Paying Attention.
Here’s something rarely talked about: women typically have 70–80% lower creatine stores than men. This is due to several factors:
Lower overall muscle mass
Lower protein intake (especially among women shying away from protein meaning there's likely less availability of those three amino acids to make creatine internally)
The influence of oestrogen on creatine synthesis and utilisation
During menopause, as oestrogen declines, creatine availability also drops, which may contribute to:
Fatigue
Loss of muscle tone
Brain fog
Low motivation
Slower recovery
Mood fluctuations
Women also tend to consume less dietary creatine (due to eating less meat or cutting back on animal protein), and muscle loss can accelerate to 8% per decade after age 30.
And it’s no surprise that taking a creatine supplement may have an especially beneficial effect for women.
What the Research Says: Creatine’s Benefits for Women
A 2021 comprehensive review concluded that creatine supplementation offers benefits for women at every stage of life — with very low risk and a high safety profile. Here’s what the evidence shows:
1. Enhances Muscle Strength & Body Composition
Creatine supports lean muscle growth — particularly when paired with strength training. One study found that women new to resistance training gained 61% more lean mass over 10 weeks when supplementing with creatine compared to those who didn’t.
This matters because muscle is metabolically active, meaning it burns more energy at rest, supports blood sugar regulation, and protects against unwanted weight gain.
And no — you won’t “bulk.” Gaining visible size requires intentional overfeeding and high-volume training. For most women, creatine simply helps preserve lean tissue and improve muscle tone, which translates to better strength, confidence, and metabolic health.
2. Supports Energy, Recovery & Exercise Performance
By increasing ATP availability, creatine can reduce feelings of fatigue and improve recovery — whether you’re exercising regularly or just trying to feel more energised during the day.
This is particularly helpful during menopause, when energy can dip due to disrupted sleep, changing hormones, and slower recovery from movement or stress.
3. Improves Cognitive Function
With a portion of your creatine stores found in the brain, it’s no surprise that creatine supports mental energy, clarity, and processing speed — especially under stress or sleep deprivation.
For women experiencing hormonal brain fog, forgetfulness, or slower recall, creatine may provide a gentle but meaningful lift.
4. May Support Mood & Neurotransmitter Function
Creatine has been shown to help regulate neurotransmitters like dopamine and serotonin, both of which are involved in mood stability. It may offer support for women navigating low mood, emotional flatness, or anxiety — particularly in the perimenopausal or postnatal phases.
What to Look for in a Creatine Supplement
Not all creatine products are created equal. Here’s what I look for:
Type: Always choose creatine monohydrate — it’s the most researched, effective, and affordable form.
Quality: Look for trusted, third-party tested products like Creapure® or CreaVitalis® to ensure purity and avoid additives or fillers.
Form: Micronised powders dissolve better and are easier on the gut. Avoid gummies or flavoured blends — they’re often underdosed and overly sweet.
Hydration: Creatine is an osmolyte, meaning it pulls water into the cells. This is good for performance and recovery — but only if you’re hydrating well.
How to Take It
Take your dose with at least 200ml of water. You can start one of two ways but I always advise my clients to start low and slow, so the first option is where I would start:
Option 1: Steady Daily Dose
Start with 5g daily from day one
It takes about 3–4 weeks to reach full saturation — but it’s just as effective over time
Consistency is key. Take your creatine at the same time each day — with or without food — in about 200ml of water or a smoothie. The important thing is daily use.
Option 2: Loading + Maintenance
Loading phase: 20g per day (split into 4–5 smaller doses) for 5–7 days
Maintenance: 5g daily thereafter
This approach saturates your muscle and brain creatine stores quickly and may deliver benefits sooner — ideal if you’re mid-program or experiencing fatigue that needs faster support.
Q. What About Bloating or Water Retention?
Some people notice mild bloating or puffiness when they first start creatine. This is typically due to water being drawn into muscle cells — a normal response that usually stabilises within 2–4 weeks once your body adjusts.
To minimise symptoms:
Stay well hydrated throughout the day
Split your dose (e.g. 2.5g in the morning + 2.5g in the evening)
Choose a pure, third-party tested product — impurities can sometimes cause gastrointestinal discomfort.
Conclusion
I’ve come to creatine late — and intentionally.
Because I’m not interested in chasing trends. I’m interested in what works.
And what I’ve found is that creatine is one of those rare supplements that can support nearly every system in the body — when the foundations are in place.
It’s not a magic bullet. It won’t outrun poor sleep, low protein, or constant stress.
But layered into a life that’s already being thoughtfully built — it can help you go further, feel stronger, and think more clearly.
So while it may have started its life in locker rooms and supplement stacks, creatine is now making its case — quietly but powerfully — as a pillar of women’s health.
And this time, it’s not about performance.
It’s about energy. Longevity. And the kind of resilience we need for the decades ahead.
References
Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S. and Ziegenfuss, T.N., 2021. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), p.13.
Avgerinos, K.I., Spyrou, N., Bougioukas, K.I. and Kapogiannis, D., 2018. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, pp.166-173.
Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J. and Antonio, J., 2007. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), p.6.
Cooper, R., Naclerio, F., Allgrove, J. and Jimenez, A., 2012. Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), p.33.
Harris, R.C., Söderlund, K. and Hultman, E., 1992. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clinical science, 83(3), pp.367-374.
Kreider, R.B. and Stout, J.R., 2021. Creatine in health and disease. Nutrients, 13(2), p.447.
Prokopidis, K., Giannos, P., Triantafyllidis, K.K., Kechagias, K.S., Forbes, S.C. and Candow, D.G., 2023. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition reviews, 81(4), pp.416-427.
Smith-Ryan, A.E., Cabre, H.E., Eckerson, J.M. and Candow, D.G., 2021. Creatine supplementation in women’s health: a lifespan perspective. Nutrients, 13(3), p.877
Volpi, E., Nazemi, R. and Fujita, S., 2004. Muscle tissue changes with aging. Current Opinion in Clinical Nutrition & Metabolic Care, 7(4), pp.405-410.
